3 Easy Healthy Recipes

Recipes for Athletes

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3 Easy Healthy Recipes

Easy Healthy Recipes: Morning Smoothie.

Easy Healthy Recipes: Morning Smoothie.

Easy Healthy Recipes: Morning Smoothie.

Easy Healthy Recipes: Morning Smoothie.

Ellie Coppock, Assistant Editor-in-Cheif

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I’ve been running competitively for a few years now, but recently I’ve started taking it more seriously. I realized that to take my running to the next level, my workouts and practices weren’t enough. I needed to change my diet. I went to a nutritionist to talk about some healthy habits and create a meal plan. These recipes fit well into my lifestyle and actually taste good. While these recipes are created to fit a high intensity athlete’s lifestyle, these recipes are perfect for anyone just trying to eat and live healthier.

 

MORNING SMOOTHIE

Ingredients:

  • half of a banana (frozen)
  • One scoop of chocolate protein powder (I use Vega brand)
  • 2 tbsp peanut butter powder (I use PB2)
  • 1 cup milk of your choice
  • OPTIONAL: Kefir yogurt. This was recommended to me by a dietitian. The benefits include boosting your immune system and improving digestion. You can also use greek yogurt.

Instructions:

Combine all ingredients in a blender and blend on a high setting. Make sure the frozen banana is evenly blended.

 

KALE SALAD

Ingredients:

  • 1 serving of kale
  • Chopped almonds
  • Chicken (or chicken substitute)
  • 1 whole carrot
  • Half a bell pepper

Dressing :

  • 2 tbsp Dijon mustard
  • 1 tsp apple cider vinegar
  • 1 tsp olive oil

Instructions:

Mix the dressing ingredients together evenly. Add ⅓ of the mixture to the kale. Use your hands to massage the kale and break down the fibers. This will improve the taste and texture.

Finely chop the chicken, carrot, and bell pepper. Add the chopped ingredients and the almonds to the kale. Toss the salad with the remainder of the dressing.

 

ENERGY BITES (From Shalane Flanagan and Elyse Kopecky’s cookbook “Run Fast. Eat Slow”):

Ingredients:

  • 12 large Medjool dates
  • 1 cup dried cherries
  • 1 cup chopped walnuts
  • ¼ cup unsalted almond butter
  • 1 tablespoon unsweetened cocoa powder
  • 2 tablespoons finely ground coffee beans
  • ¼ tsp sea salt (if your almond butter is salted, skip this ingredient)
  • ½ cup shredded unsweetened dried coconut

Instructions:

Put the dates, cherries, walnuts, almond butter, cocoa powder, coffee, coconut, and salt into a food processor. Pulse a few times to chop ingredients then process for 1-2 minutes on a high setting.

Shape the mixture into balls. Store in the fridge for up to 1 month or freezer for up to 6 months.

Consider these and other healthy options as you navigate the food temptations that go along with the holiday season.

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